Uttanasana - Intense Stretch Pose

"Ut" connotes 'intense', and "Tana" means 'stretch' in Sanskrit. In this pose the legs and spine are stretched, hence the name.

Sequence:

1. Stand erect in Tadasana.
2. Place your hands on your hips.
3. Inhale and raise both your hands straight above the head, palms facing each other.
4. Bend your body at the hips and bring your trunk down as you exhale.
5. Keep bending further down.
6. Bring your hands down towards the floor and place the palms on the floor.
7. Stretch your back and the spinal column to the maximum.
8. The buttocks should point upwards.
9. Keep the knees straight.
10. The head should be hanging down.
11. Inhale and raise the trunk slightly.
12. Exhale and bring it down.
13. Remain in this pose for about a minute.
14. To return, place your hands on the hips and then bring the trunk up with a long inhalation.

Note: Beginners can bend their knee in order to touch the floor. If you cannot reach the floor, try to touch your ankles with your hands.

Caution:

• If you have a back injury, avoid this pose.

Benefits:

• Knees, thighs and calves are strengthened.
• The spinal column gets extended, hence becomes flexible.
• Uttanasana calms the brain and helps relieve stress and mild depression.
• Hamstrings, hips and lower back get good exercise.